Healthy Lunchboxes

What to include in your child’s lunchbox

A healthier lunchbox should:

• be based on starchy carbohydrates (bread, potatoes, rice, pasta)
• include fresh fruit and vegetables/salad
• include a source of protein such as beans and pulses, eggs, fish, meat, cheese (or dairy alternative)
• include a side dish such as a low-fat and lower-sugar yoghurt (or dairy alternative), tea cake, fruit bread, plain rice/corn cakes, homemade plain popcorn, sugar-free jelly
• include a drink such as water, skimmed or semi-skimmed milk, sugar-free or no-added-sugar drinks

The Eatwell Guide shows you how to have a healthy balanced diet and can help you decide what to put in your child’s lunchbox.

 

 

Perfect Packed Lunches

 

Monday	Tuesday	Wednesday	Thursday	Friday
Houmous and Salad Wrap Autumn Feast Muffins Pineapple and Pear Smoothie	Salmon Dip Bread Green Salad Tropical Fruit Salad	Crunchy Rice Salad Autumn Fruit Smoothie	Tortilla Mixed Bean Salad Cranberry Cookies Apple	Tuna Crunch Sandwich Fruit Tea Bread

 

If you want to add extras, sticks of carrot or pepper often work well, as do pieces of chopped fruit. Children are much more likely to eat fruit and veg if it’s in bite-sized pieces, and if they don’t have to peel it themselves.

All children have different appetites and these will vary as they grow and develop. You‘ll need to adjust the portion sizes of these recipes appropriately to suit your child’s appetite.

 

Useful websites

 

These website have some great ideas for healthy lunchboxes.

Change4Life

http://www.food.gov.uk

http://www.raisingkids.co.uk/food/fea106_packedlunches.asp

http://www.netmums.com/food/Lunchbox_Ideas.101/